Is It Possible to Control Leptin and Leptin Resistance?

Probably after reading Leptin and Leptin Resistance, you have conflicting feelings – low levels of leptin cause hunger and food demands, but high levels cause leptin resistance and lead to wolf hunger and even more food (and pounds). Where does the truth lie? 

As always, the truth lies somewhere in the middle. To take advantage of leptin’s ever good aspects, it should be at optimal levels. Both levels that are too low and too high are counterproductive to your health. 

When Leptin Levels Are Constantly Low 

This usually means that you are too thin and you lack enough fatty tissue. The problem is that not only leptin but most other hormones are not at normal levels, including sex hormones (stopping menstruation in women). You need enough sleep as insomnia greatly reduces leptin production. You benefit from a low-fat, high-carbohydrate diet as well as a high-fat, low-carbohydrate diet. But your first course of action is to contact your doctor. 

At Optimal Leptin Levels 

It is sufficient to maintain a steady dietary routine without sudden changes towards starvation or overeating. Full sleep of about 7-8 hours is mandatory. Undersleeping leaves the hormone levels at their lowest and you tend to compensate insomnia with a lot of food. Active physical activity also balances leptin levels. 

When Leptin Levels Are Consistently High 

This always means fat at an above-average per cent and the threat of leptin resistance. 

Therefore, it’s wrong to try and keep leptin high. Most often you gain weight not because leptin is at a lower level, but rather because it’s constantly high. It needs to be optimal for your physique and body constitution. 

Is Leptin Resistance Reversible? 

Scientists believe it is completely reversible. But it’s not achievable through forceful means and self-induced starvation. The body accepts changes only if they are slow and gradual.

Take a Good, Long Look at Your Nutrition 

Remove refined products that carry a lot of calories and few nutrients. Exclude from your menu the highly processed, high-sugar packaged foods. These include fructose, trans fats and saturated fats, glutamate and any other synthetic improvers, flavours, etc. The empty calories go directly to a lump-sum reserve that maintains leptin resistance. Fructose does not increase blood sugar levels, but disrupts the hormone receptors’ functions. 

Polyunsaturated Omega 3 fatty acids are needed more than ever before. This means fish and fish products, fish oil, nuts, supplements with Omega 3. 

Incorporate into your diet animal proteins (milk and milk, lean meat, eggs) that have undergone gentle heat treatment without burning them while grilling or frying. 

Increase vegetables – you need fibre that sates you for a longer time. Watch out for the sweet fruits. In addition to their benefits, they also carry a lot of sugar, so limit their amount without giving up on them. 

Eat Small Portions Often 

If you eat at 3-4 hours a day, your body will use the food to the fullest for its regenerative processes and will not gain fat. At the same time, your hunger will diminish and be easier for you to refrain from overeating. Make sure the products used are nutrient-rich and lower caloric. 

Do not starve and reduce your calorie intake at a slow and steady pace. Your body should not feel threatened.

We have already talked about sufficient and qualitative sleep. 

Permanent and Carefully Meted-out Physical Activity 

It also causes accelerated fat burning, lowering blood sugar and decreasing leptin (and insulin) levels. 

Leptin Resistance and Metabolic Syndrome 

The metabolic syndrome is a complete imbalance and dysfunction of the most important systems and organs. This condition is often discussed in connection to insulin resistance and the pre-diabetic condition, so you've probably heard of it. The good news is that it is reversible in general with the same measures used to treat leptin resistance. 

Control over leptin is linked with the general state of the body and requires individual action in every different case. So consult a doctor and experienced specialists who will develop an optimal individual dietary and exercise regimen. 

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